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Watercress vs. Sea bass — In-Depth Nutrition Comparison

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How are watercress and sea bass different?

  • Watercress is higher in vitamin A and vitamin C; however, sea bass is richer in vitamin B12, selenium, phosphorus, vitamin B6, vitamin B3, vitamin B5, and iron.
  • Daily need coverage for vitamin B12 for sea bass is 184% higher.
  • Sea bass has a lower glycemic index (0) than watercress (32).

Watercress, raw and Fish, bass, striped, cooked, dry heat are the varieties used in this article.

Infographic

Watercress vs Sea bass infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 5.7% 29% 41% 13% 14% 109% 11% 2.5% 255%
Contains more CalciumCalcium +531.6%
Contains more CopperCopper +92.5%
Contains less SodiumSodium -53.4%
Contains more ManganeseManganese +1184.2%
Contains more MagnesiumMagnesium +142.9%
Contains more IronIron +440%
Contains more ZincZinc +363.6%
Contains more PhosphorusPhosphorus +323.3%
Contains more SeleniumSelenium +5100%
~equal in Potassium ~328mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 10% 0% 0% 29% 8.5% 48% 52% 80% 551% 0% 7.5% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +416.1%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +224.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +27.8%
Contains more Vitamin B3Vitamin B3 +1179%
Contains more Vitamin B5Vitamin B5 +179%
Contains more Vitamin B6Vitamin B6 +168.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +11.1%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
23% 3% 73%
Protein: 22.73 g
Fats: 2.99 g
Carbs: 0 g
Water: 73.36 g
Other: 0.92 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +29.6%
Contains more OtherOther +30.4%
Contains more ProteinProtein +888.3%
Contains more FatsFats +2890%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
26% 34% 40%
Saturated fat: Sat. Fat 0.65 g
Monounsaturated fat: Mono. Fat 0.846 g
Polyunsaturated fat: Poly. Fat 1.005 g
Contains less Sat. FatSaturated fat -95.8%
Contains more Mono. FatMonounsaturated fat +10475%
Contains more Poly. FatPolyunsaturated fat +2771.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Watercress Sea bass
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Watercress Sea bass DV% diff.
Vitamin K 250µg 208%
Vitamin B12 0µg 4.41µg 184%
Selenium 0.9µg 46.8µg 83%
Vitamin C 43mg 0mg 48%
Protein 2.3g 22.73g 41%
Cholesterol 0mg 103mg 34%
Phosphorus 60mg 254mg 28%
Vitamin B6 0.129mg 0.346mg 17%
Vitamin B3 0.2mg 2.558mg 15%
Vitamin A 160µg 31µg 14%
Iron 0.2mg 1.08mg 11%
Vitamin B5 0.31mg 0.865mg 11%
Calcium 120mg 19mg 10%
Manganese 0.244mg 0.019mg 10%
Vitamin E 1mg 7%
Magnesium 21mg 51mg 7%
Polyunsaturated fat 0.035g 1.005g 6%
Calories 11kcal 124kcal 6%
Vitamin B2 0.12mg 0.037mg 6%
Fats 0.1g 2.99g 4%
Copper 0.077mg 0.04mg 4%
Zinc 0.11mg 0.51mg 4%
Saturated fat 0.027g 0.65g 3%
Sodium 41mg 88mg 2%
Choline 9mg 2%
Monounsaturated fat 0.008g 0.846g 2%
Vitamin B1 0.09mg 0.115mg 2%
Fiber 0.5g 0g 2%
Carbs 1.29g 0g 0%
Net carbs 0.79g 0g N/A
Potassium 330mg 328mg 0%
Sugar 0.2g N/A
Folate 9µg 10µg 0%
Tryptophan 0.03mg 0.255mg 0%
Threonine 0.133mg 0.997mg 0%
Isoleucine 0.093mg 1.047mg 0%
Leucine 0.166mg 1.848mg 0%
Lysine 0.134mg 2.088mg 0%
Methionine 0.02mg 0.673mg 0%
Phenylalanine 0.114mg 0.887mg 0%
Valine 0.137mg 1.171mg 0%
Histidine 0.04mg 0.669mg 0%
Omega-3 - EPA 0g 0.217g N/A
Omega-3 - DHA 0g 0.75g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watercress Sea bass
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
74%
Watercress
60%
Sea bass
Minerals Daily Need Coverage Score
18%
Watercress
52%
Sea bass

Comparison summary

Which food is lower in Cholesterol?
Watercress
Watercress is lower in Cholesterol (difference - 103mg)
Which food contains less Sodium?
Watercress
Watercress contains less Sodium (difference - 47mg)
Which food is lower in Saturated fat?
Watercress
Watercress is lower in Saturated fat (difference - 0.623g)
Which food is lower in Sugar?
Sea bass
Sea bass is lower in Sugar (difference - 0.2g)
Which food is lower in glycemic index?
Sea bass
Sea bass is lower in glycemic index (difference - 32)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/nutrients
  2. Sea bass - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174228/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.